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7.6.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)400m run with med ball or 3 min jump rope, then... 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side) Mobility/Activation/Prehab: AnkleMetcon "Long Haul" (Time)For time: Run,…

7.3.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure) 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: ShoulderSkills & DrillsSkin The CatsSpend 8 minutes working on skin the cats and progressions.Metcon "House to House" (Time)5 rounds for time…

7.2.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure) 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 hollow rocks. Then... 3 sets of 5 with an empty barbell: Good mornings, back squat, jerk alternating from front to back rack Mobility/Activation/Prehab: ShoulderMetconMetcon (AMRAP - Rounds and Reps)In 5…

7.1.19

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ChalkBox Training - ChalkBox Group ClassWarm-up"Moscow" (No Measure)2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob Mobility/Activation/Prehab: HipSkills & DrillsBroad JumpSpend 6 minutes working up to a max distance broad jumpWeightliftingSquat Clean (Build…

6.29.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 min jump rope, then 2 rounds of 8 air squats, 8 toy soldier leg swings, 8 big arm circles (each direction), 8 shoulder taps in plank, 8 kb halos. Then 5,4,3,2,1 of muscle clean, shoulder press, thruster Mobility/Activation/Prehab: Hips and ShouldersMetconMetcon (AMRAP…